Exercise guide · Intermediate · Compound

Cable Reverse-Grip Straight Back Seated High Row: How to Do It & Muscles Worked

The cable reverse-grip straight back seated high row targets the upper back using a cable machine. It involves pulling a cable attachment towards your torso with an underhand grip while keeping your back straight and engaging your back muscles.

Primary muscles
Traps
Secondary muscles
Biceps , Forearms
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable reverse-grip straight back seated high row
Front view: muscles worked by the cable reverse-grip straight back seated high row. Primary: traps. Secondary: biceps and forearms.
Back view: muscles worked by the cable reverse-grip straight back seated high row. Primary: traps. Secondary: biceps and forearms.
Primary Secondary

How to do the cable reverse-grip straight back seated high row

  1. Step 1: Sit on the seat facing the cable machine with your feet flat on the floor.
  2. Step 2: Grasp the cable attachment with an underhand grip, palms facing up, and your hands shoulder-width apart.
  3. Step 3: Keep your back straight and lean slightly forward from your hips.
  4. Step 4: Pull the cable towards your torso by retracting your shoulder blades and squeezing your back muscles.
  5. Step 5: Pause for a moment at the peak of the contraction, then slowly release the cable back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable reverse-grip straight back seated high row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Reverse-Grip Straight Back Seated High Row alternatives

More exercises that train the traps as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.